We all know how important sleep is, but when was the last time you thought about your sleeping position? Whether you wake up feeling well-rested or stiff and sore, your position in bed could be playing a big role. Finding the best sleeping position for you isn’t just about comfort — it’s about supporting your body and overall health.
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Over the years, I’ve tried just about every position to improve my sleep. Some mornings I’d wake up with neck pain and other times I’d feel groggy[1] for no reason. If that sounds familiar, it’s time to think about how you’re positioning yourself at night. Let’s dive into some of the most common sleeping positions and how they could change the way you feel when you wake up.
Why Your Sleeping Position Could Be the Missing Piece
You’ve probably heard that sleep quality impacts everything from your mood to your immune system. But did you know that your sleeping position could also be the reason you wake up with aches and pains or struggle with snoring? It’s more than just finding comfort — the way you sleep can affect your spine, digestion and breathing. So, what’s the best sleeping position for you? It depends on your body, your habits and your health.
Exploring Different Sleeping Positions (And Which Might Be Right for You)
Here’s a breakdown of the most common sleeping positions, with some personal insights into how they might help (or hurt) your sleep.
1. Sleeping on Your Back
Why it could be best sleeping position for you: Back sleeping is often seen as the healthiest option for overall spinal alignment. Lying flat keeps your head, neck and spine aligned, which can reduce pressure on these areas. If you often wake up with back pain or neck stiffness, this position might help you feel more supported.
But, and it’s a big but — if you snore or have sleep apnea, sleeping on your back might make it harder to breathe. I know this from personal experience. I tried sleeping on my back for a while, but my partner quickly pointed out that my snoring was… a problem!
Personal tip: If you do sleep on your back, place a pillow under your knees to maintain the natural curve of your spine. Trust me, it makes a world of difference.
2. Sleeping on Your Side
Why it could be best for you: This is probably the most popular position — and it’s my personal favorite. Sleeping on your side helps with digestion and is great for reducing snoring. If you’ve ever dealt with heartburn or acid reflux (like I have), you know that side sleeping, especially on your left side, can make a huge difference.
It’s also the recommended position for pregnant women and it’s known to improve circulation. So if you’re prone to snoring or digestion issues, this could be the best sleeping position for you.
Personal tip: If you find that your lower back hurts, tuck a pillow between your knees. It keeps your spine aligned and prevents strain.
3. The Fetal Position
Why it could be best for you: Curling up in a ball might remind you of being a kid, but a lot of us still sleep in the fetal position as adults. It’s a variation of side sleeping but with your knees drawn up towards your chest. This position is great for people with lower back pain. or those who just find it the most comfortable (guilty!).
That said, if you curl up too tightly, it can restrict your breathing and might make you feel stiff in the morning. I learned that the hard way after waking up with my neck in knots a few times.
Personal tip: Keep the curl loose. You’ll still get the comfort without the stiffness.
4. Sleeping on Your Stomach
Why it could be best sleeping position for you: Stomach sleepers, this one’s for you. While sleeping on your stomach can reduce snoring (a big win for anyone who shares a bed), it’s generally not great for your back. This position puts a lot of strain on your spine and can lead to long-term neck pain. If this is your go-to, I get it — we can’t always help what feels most comfortable.
But if you’re a stomach sleeper, using a thin pillow or no pillow at all might relieve some of that neck strain.
Personal tip: I found that placing a small pillow under my hips helped reduce the strain on my back when I slept on my stomach. It’s worth a try if you can’t switch positions!
What’s the Best Sleeping Position for You?
At the end of the day, the best sleeping position is the one that leaves you feeling refreshed and pain-free. It’s different for everyone. Maybe you’re a back sleeper who needs to reduce pressure on your spine, or maybe you’ve found comfort in curling up on your side. The key is to listen to your body and make small adjustments that support better rest.
If you’re waking up tired, sore, or feeling out of sorts, try experimenting with your position and pillows. Sometimes even a small change can lead to big improvements.
Final Thoughts: Sleep Well, Wake Better
There’s no magic formula for the perfect sleep, but finding the best sleeping position for your body is a huge step in the right direction. Try to be mindful of how you feel when you wake up and adjust accordingly. Sleep is personal — and what works for one person might not work for someone else. The most important thing is to wake up feeling ready to take on the day.
You may like: Yoga Poses for Flexibility
Your Turn: What’s Your Sleeping Position?
What’s your favorite sleeping position? Have you ever tried switching it up to see if it improves your sleep quality? I’d love to hear your experience! Drop a comment below and share your sleep stories with us. Also, don’t forget to share this post with anyone who could use a better night’s rest.